Exercise guide · beginner
Banded Monster Walk
Banded Monster Walk uses bands in a lunge movement that primarily trains glutes. Use it to train each leg through a split stance while challenging balance and control.
- Equipment
- bands
- Typical range
- 8–25 reps
- Also works
- quadriceps
01 · Set up
1
Use a stance for Banded Monster Walk that lets both feet remain stable as you lower.
2
Square the hips and keep the working foot fully planted.
02 · Perform
1
Lower by bending both knees while the front knee tracks over the toes.
2
Keep the working heel planted at the bottom.
3
Push through the working foot to return and regain balance.
Coaching tips
- Stay tall between both feet.
- Keep the front heel heavy.
- Move down and up.
Common mistakes
- Using a stance too narrow for balance.
- Letting the front knee collapse inward.
- Pushing mostly from the trailing foot.
What it should feel like
Expect controlled effort through the glutes, not sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain; choose a reviewed alternative when needed.
Reviewed alternatives